How Does Exercise Impact Weight Loss?

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Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity.
In humans there is a fine balance between energy intake and energy expenditure.
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity.
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.
Energy expenditure depends on a number of factors.
This includes the starting body weight, the basal metabolic rate and physical activity.
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done.
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories.
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour.
If an individual walks for an hour at 3 miles per hour.
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut.
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.
If this activity continues for a period of two to four months, body weight is reduced as depicted.
The initial weight loss is the result of a negative net energy balance.
The negative energy balance is because energy expenditure exceeds energy intake.
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily.
The chart depicts changes in body weight over time.
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking.
They have reached a plateau.
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases.
When the basal metabolic rate decreases, there is a decrease in total energy expenditure.
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace.
The weight is re-gained as a result of a positive energy balance being created.
Energy expenditure is now less since the physical activity has been stopped.
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase.
This is characterised by gaining a small amount of weight.
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure.
If there is no change in energy balance, there will not be any further change in weight.
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure.
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise.
In summary then, weight loss plateau’s are expected and can only end with continued exercise and a net negative energy balance.
Stopping exercise or increasing calories will lead to weight gain.
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.

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26 Responses

  1. Jack Daw says:

    I started gym two months ago.
    I lift weights and do cardio which in total comes to 2 hours every day, Monday – Friday.
    I have ate 50% of my maintenance calories for the last couple of years with different foods, health and unhealthy.
    I don't snack and only eat one meal a day (dinner).
    I have been stuck at 12 stone/ 167lbs the entire time.

    What the hell is up with that!?

  2. i like your video its help me to lose weight fast

  3. fetobeatle says:

    Long, long exponeition for this concept and what we call in modern days: CALORIE DEFICIT !!

  4. Since it's so very easy to gain fat, seems like modern human are meant to be fat after all..

  5. Suresh Kumar says:

    Very very very useful
    Thanks a lot

  6. Bloo Eagle says:

    Balance fat proteins and carbs, keeping carbs on a slight restriction. Workout using heavy weights and HIIT (High Intensity Interval Training).

    It's easy in principle, but you've got to have the discipline to attain your goals.

  7. Very informative video. I created a short video on my channel as well for people interested in losing weight the right way

  8. Yes, unless you eat shit. Most people who claim they exercise and don't lose weight still eat 4 chocolate bars in a row

  9. I had worked out daily for a month, but once I hit that plateau, I gave up, and I saw all that weight come back even faster, I know what I must do.

  10. TitaniiK says:

    Thank you for the video, HAL.

  11. Conanbatt says:

    i have been struggling weight for almost my entire life, but i have been successfully lose my weight since last year! go read the article and start take action guys

  12. Chadwicked B says:

    Almost 44 years of age!..When I look down, I can still see Paco!…Which is a good thing!.😉

  13. Chris says:

    Exercise is important, but diet is the true decider of fates.

  14. Bilal Abbaci says:

    What does Fapping play a role in these circumstances?

  15. sjb says:

    I felt like this was a job training video. Or a presentation from teachers in high school. I'm sorry, I just could not sit through it ☚ī¸.

  16. Damien Bee says:

    Since when is a donut food?

  17. sarcasmo57 says:

    I love his surprised / frustrated reaction.

  18. axeblue says:

    The plateau is probably bcuz the individual gained muscle but lost fat.

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